Research has found that combining beta-alanine and creatine can increase athletic performance. As such, many sports supplements may include both ingredients. Research suggests that using sodium bicarbonate and beta-alanine together may add additional improvement to this buffering capacity.

Learn more about vitamins, minerals, and supplements in our dedicated hub. Beta-alanine is an amino acid that is a common ingredient in many sports supplement products. Some evidence suggests that it may help improve athletic performance and benefit overall health.

Supplementing beta-alanine can help increase the concentration of carnosine in muscles, which regulates acids that accumulate from exercise, helping an individual avoid fatigue.

Research notes that the supplement is safe and effective in appropriate doses and is unlikely to cause any serious adverse effects. While beta-alanine is present in protein sources such as meat, a person is unlikely to consume a sufficient amount from their diet to notice any benefit.

A person can also combine it with other supplements, such as creatine and sodium bicarbonate, to try and further enhance performance. There is evidence that some beneficial muscle-building supplements include protein, creatine, and caffeine.

Some people use legal steroids as a workout supplement to help build muscle. Not all legal steroids are safe or effective, however. Learn more here. L-arginine is an amino acid that helps the body build proteins.

Learn about the benefits and side effects of L-arginine, along with how much to take. What are some of the possible side effects of pre-workout?

Read on to learn more about the risks, benefits, and how to reduce potential risks of…. Greens powders can be a convenient way to get one's daily nutrition needs met. Here are 5 vetted options for My podcast changed me Can 'biological race' explain disparities in health?

Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. What does beta-alanine do? Medically reviewed by Grant Tinsley, Ph. Definition Function Benefits Sources Dosage Side effects Interaction with other supplements Summary Evidence suggests beta-alanine may have potential benefits, such as helping delay fatigue and improving athletic performance.

Function and uses. Possible benefits. Food sources. Risks and side effects. Interaction with other supplements. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. How gastric bypass surgery can help with type 2 diabetes remission.

Atlantic diet may help prevent metabolic syndrome. In other words, acute supplementation of beta alanine will not have any positive effects on performance. To load carnosine levels, we initially recommend that you consume g of beta alanine daily , divided into multiple doses.

After approximately one month, you can reduce the intake to 4 grams daily and start the maintenance phase. After cessation of the supplementation, it takes weeks to return carnosine levels within the muscle fibres back to the pre-supplementation levels. To sum everything up, beta alanine is a harmless supplement that helps improve fatigue resistance at high exercise intensities.

You need to consume it daily to see the desired effects. We create sports nutrition for top level athletes. The quality of our products has once again been confirmed, this time on the world's largest endu Sodium bicarbonate, also known as baking soda, has a molecular formula NaHCO3.

It is one of those ingredients that is so commonly used in everyday Sodium bicarbonate stands the test of time as an efficient way to improve athletic performance.

Nrgy Unit Drink Buffer is a new prototype in our fueling product line, which combines carbohydrates in the Tim Podlogar provides an in-depth overview of the nutritional fundamentals for endurance athletes.

Metabolism Fundamentals Prof. Asker Jeukendrup, nutrition advisor at the Dutch cycling team Lotto Jumbo Primož Roglič is part of that team often Download our page e-book and get a tangible training system with a nutrition system anyone can follow. It will show you step-by-step actions you need to take to bring your performance to the next level.

Train smarter. FREE SHIPPING information. New customer? Create your account Lost password? Your cart is empty. SHOP DRINKS Nrgy Unit Drink Nrgy Unit Drink 90 Nrgy Unit Drink Buffer Intra Protein Drink Zero Drink Tabs Zero Drink Powder.

RECOVERY Regen Regen Lite Whey Protein Isolate. OTHER Bottles Shaker T-Shirt. GUIDES Fueling Guide Recovery Guide Carb Loading Guide Hydration Guide Training the Gut. FEATURES Fueling Directions Fueling Calculator Nrgy Unit Nduranz Electrolyte Mix Nduranz Carbohydrate Ratio Nduranz Whey Protein Isolate.

PROTOCOLS Caffeine Ingestion Protocol Sodium Bicarbonate Ingestion Protocol Beta Alanine Ingestion Protocol. BLOGS Fueling Research Other. ABOUT US The story of Nduranz Contact us.

Beta Alanine in Endurance Sports Reading time: 2 min read. Similar to sodium bicarbonate, beta alanine is one of the few supplements that are actually proven to improve athletic performance. However, you can still enhance your performance by adding more beta alanine into the body as a supplement How does it work?

Sam Laidlow's Nutrition Strategy at Ironman World Championship What does it take to achieve second place in the toughest triathlon race? Reading time: 4 min. Sodium Bicarbonate in Sports - Explained by Dr.

Tanokura M, Tasumi M, Miyazawa T. Estimation of the effects of charged groups on the pKa value of the imidazole ring. Suzuki Y, Nakao T, Maemura H, Sato M, Kamahara K, Morimatsu F, et al. Carnosine and anserine ingestion enhances contribution of nonbicarbonate buffering.

Davey CL. The significance of carnosine and anserine in striated skeletal muscle. Arch Biochem Biophys. Baguet A, Koppo K, Pottier A, Derave W. Beta-alanine supplementation reduces acidosis but not oxygen uptake response during high-intensity cycling exercise.

Powers SK, Jackson MJ. Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production. Bailey DM, Davies B, Young IS, Hullin DA, Seddon PS.

A potential role for free radical-mediated skeletal muscle soreness in the pathophysiology of acute mountain sickness. Aviat Space Environ Med. Venditti P, Di Meo S.

Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med.

Klebanov GI, Teselkin Yu O, Babenkova IV, Lyubitsky OB, Rebrova O, Boldyrev AA, et al. Effect of carnosine and its components on free-radical reactions.

Membr Cell Biol. Kohen R, Yamamoto Y, Cundy KC, Ames BN. Antioxidant activity of carnosine, homocarnosine, and anserine present in muscle and brain. Proc Natl Acad Sci U S A.

Hoffman J, Ratamess NA, Ross R, Kang J, Magrelli J, Neese K, et al. Beta-alanine and the hormonal response to exercise. Harris RC, Jones GA, Kim HJ, Kim CK, Price KA, Wise JA.

Changes in muscle carnosine of subjects with 4 weeks of supplementation with a controlled relase formulation of beta-alanine CarnoSyn , and for 6 weeks post Abstract.

Google Scholar. Stellingwerff T, Decombaz J, Harris RC, Boesch C. Optimizing human in vivo dosing and delivery of beta-alanine supplements for muscle carnosine synthesis. Stegen S, Blancquaert L, Everaert I, Bex T, Taes Y, Calders P, et al. Meal and beta-alanine coingestion enhances muscle carnosine loading.

Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of beta-alanine supplementation on exercise performance: a meta-analysis.

Shinohara T, Harada M, Ogi K, Maruyama M, Fujii R, Tanaka H, et al. Identification of a G protein-coupled receptor specifically responsive to beta-alanine. J Biol Chem. Crozier RA, Ajit SK, Kaftan EJ, Pausch MH. J Neurosci. Macphee S, Weaver IN, Weaver DF.

An Evaluation of Interindividual Responses to the Orally Administered Neurotransmitter beta-Alanine. J Amino Acids. Murakami T, Furuse M. The impact of taurine- and beta-alanine-supplemented diets on behavioral and neurochemical parameters in mice: antidepressant versus anxiolytic-like effects.

Dawson Jr R, Biasetti M, Messina S, Dominy J. The cytoprotective role of taurine in exercise-induced muscle injury. Cramer JT. Creatine Supplementation in Endurance Sports. In: Stout JR, Antonio J, Kalman D, editors. Essentials of Creatine in Sports and Health. Totowa, New Jersey: Humana Press; Shrier I.

Does stretching improve performance? A systematic and critical review of the literature. Clin J Sport Med. Culbertson JY, Kreider RB, Greenwood M, Cooke M.

Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Skulachev VP. Biological role of carnosine in the functioning of excitable tissues. Centenary of Gulewitsch's discovery. Beaver WL, Wasserman K, Whipp BJ. Bicarbonate buffering of lactic acid generated during exercise.

Sweeney KM, Wright GA, Glenn Brice A, Doberstein ST. The effect of beta-alanine supplementation on power performance during repeated sprint activity.

Ghiasvand R, Askari G, Malekzadeh J, Hajishafiee M, Daneshvar P, Akbari F, et al. Effects of Six Weeks of beta-alanine Administration on VO 2 max, Time to Exhaustion and Lactate Concentrations in Physical Education Students. Int J Prev Med. PubMed Central PubMed Google Scholar. Jagim AR, Wright GA, Brice AG, Doberstein ST.

Effects of beta-alanine supplementation on sprint endurance. Smith-Ryan AE, Fukuda DH, Stout JR, Kendall KL. High-velocity intermittent running: effects of beta-alanine supplementation. Van Thienen R, Van Proeyen K, Vanden Eynde B, Puype J, Lefere T, Hespel P. Beta-alanine improves sprint performance in endurance cycling.

Article PubMed CAS Google Scholar. Zoeller RF, Stout JR, O'Kroy JA, Torok DJ, Mielke M. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion.

Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR, Lockwood CM, et al. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial.

Smith-Ryan AE, Woessner MN, Melvin MN, Wingfield HL, Hackney AC. The effects of beta-alanine supplementation on physical working capacity at heart rate threshold. Clin Physiol Funct Imaging. Baguet A, Bourgois J, Vanhee L, Achten E, Derave W.

Important role of muscle carnosine in rowing performance. de Salles PV, Roschel H, de Jesus F, Sale C, Harris RC, Solis MY, et al.

The ergogenic effect of beta-alanine combined with sodium bicarbonate on high-intensity swimming performance. Appl Physiol Nutr Metab. Ducker KJ, Dawson B, Wallman KE. Effect of beta-alanine supplementation on m running performance. Int J Sport Nutr Exerc Metab. Effect of beta-alanine supplementation on m rowing-ergometer performance.

Hobson RM, Harris RC, Martin D, Smith P, Macklin B, Gualano B, et al. Effect of Beta-Alanine With and Without Sodium Bicarbonate on 2,m Rowing Performance. Kern BD, Robinson TL. Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players.

Chung W, Shaw G, Anderson ME, Pyne DB, Saunders PU, Bishop DJ, et al. Effect of 10 week beta-alanine supplementation on competition and training performance in elite swimmers.

Sale C, Saunders B, Hudson S, Wise JA, Harris RC, Sunderland CD. Effect of beta-alanine plus sodium bicarbonate on high-intensity cycling capacity. Danaher J, Gerber T, Wellard RM, Stathis CG. The effect of beta-alanine and NaHCO3 co-ingestion on buffering capacity and exercise performance with high-intensity exercise in healthy males.

Chung W, Baguet A, Bex T, Bishop DJ, Derave W. Doubling of muscle carnosine concentration does not improve laboratory 1-h cycling time-trial performance. Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF.

Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. Smith AE, Moon JR, Kendall KL, Graef JL, Lockwood CM, Walter AA, et al.

The effects of beta-alanine supplementation and high-intensity interval training on neuromuscular fatigue and muscle function. McCormack WP, Stout JR, Emerson NS, Scanlon TC, Warren AM, Wells AJ, et al. Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study.

Exp Gerontol. Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, et al. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. doi:S 07 Sale C, Hill CA, Ponte J, Harris RC.

beta-alanine supplementation improves isometric endurance of the knee extensor muscles. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Hoffman JR, Landau G, Stout JR, Dabora M, Moran DS, Sharvit N, et al. beta-alanine supplementation improves tactical performance but not cognitive function in combat soldiers.

Ko R, Low Dog T, Gorecki DK, Cantilena LR, Costello RB, Evans WJ, et al. Evidence-based evaluation of potential benefits and safety of beta-alanine supplementation for military personnel.

Nutr Rev. Hoffman JR, Landau G, Stout JR, Hoffman MW, Shavit N, Rosen P, et al. beta-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers. Solis MY, Cooper S, Hobson RM, Artioli GG, Otaduy MC, Roschel H, et al.

Article PubMed Central PubMed Google Scholar. Peart DJ, Siegler JC, Vince RV. Practical recommendations for coaches and athletes: a meta-analysis of sodium bicarbonate use for athletic performance. Tobias G, Benatti FB, de Salles PV, Roschel H, Gualano B, Sale C, et al.

Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance. Mero AA, Hirvonen P, Saarela J, Hulmi JJ, Hoffman JR, Stout JR.

Effect of sodium bicarbonate and beta-alanine supplementation on maximal sprint swimming. Effect of Beta alanine and sodium bicarbonate supplementation on repeated-sprint performance.

Saunders B, Sale C, Harris RC, Sunderland C. Effect of sodium bicarbonate and Beta-alanine on repeated sprints during intermittent exercise performed in hypoxia. Bellinger PM, Howe ST, Shing CM, Fell JW. Effect of combined beta-alanine and sodium bicarbonate supplementation on cycling performance.

Carr AJ, Slater GJ, Gore CJ, Dawson B, Burke LM. Effect of sodium bicarbonate on [HCO3-], pH, and gastrointestinal symptoms. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Harris RC, Hill C, Wise JA.

Effect of combined beta-alanine and creatine monohydrate supplementation on exercise performance Abstract. Kresta JY, Oliver JM, Jagim AR, Fluckey J, Riechman S, Kelly K, et al. Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreationally active females.

Walsh AL, Gonzalez AM, Ratamess NA, Kang J, Hoffman JR. Improved time to exhaustion following ingestion of the energy drink Amino Impact.

Spradley BD, Crowley KR, Tai CY, Kendall KL, Fukuda DH, Esposito EN, et al. Ingesting a pre-workout supplement containing caffeine, B-vitamins, amino acids, creatine, and beta-alanine before exercise delays fatigue while improving reaction time and muscular endurance.

Nutr Metab Lond. Spillane M, Schwarz N, Leddy S, Correa T, Minter M, Longoria V, et al. Effects of 28 days of resistance exercise while consuming commercially available pre- and post-workout supplements, NO-Shotgun R and NO-Synthesize R on body composition, muscle strength and mass, markers of protein synthesis, and clinical safety markers in males.

Shelmadine B, Cooke M, Buford T, Hudson G, Redd L, Leutholtz B, et al. Effects of 28 days of resistance exercise and consuming a commercially available pre-workout supplement, NO-Shotgun R , on body composition, muscle strength and mass, markers of satellite cell activation, and clinical safety markers in males.

Ormsbee MJ, Thomas DD, Mandler WK, Ward EG, Kinsey AW, Panton LB, et al. The effects of pre- and post-exercise consumption of multi-ingredient performance supplements on cardiovascular health and body fat in trained men after six weeks of resistance training: a stratified, randomized, double-blind study.

Ormsbee MJ, Mandler WK, Thomas DD, Ward EG, Kinsey AW, Simonavice E, et al. The effects of six weeks of supplementation with multi-ingredient performance supplements and resistance training on anabolic hormones, body composition, strength, and power in resistance-trained men.

Kendall KL, Moon JR, Fairman CM, Spradley BD, Tai CY, Falcone PH, et al. Ingesting a preworkout supplement containing caffeine, creatine, beta-alanine, amino acids, and B vitamins for 28 days is both safe and efficacious in recreationally active men.

Gonzalez AM, Walsh AL, Ratamess NA, Kang J, Hoffman JR. Effect of a pre-workout energy supplement on acute multi-joint resistance exercise. J Sports Sci Med. Outlaw JJ, Wilborn CD, Smith-Ryan AE, Hayward SE, Urbina SL, Taylor LW, et al.

Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study. Hipkiss AR. Glycation, ageing and carnosine: are carnivorous diets beneficial?

Mech Ageing Dev. Hipkiss AR, Cartwright SP, Bromley C, Gross SR, Bill RM. Carnosine: can understanding its actions on energy metabolism and protein homeostasis inform its therapeutic potential? Chem Cent J. Hipkiss AR, Brownson C, Carrier MJ. Carnosine, the anti-ageing, anti-oxidant dipeptide, may react with protein carbonyl groups.

Hipkiss AR, Michaelis J, Syrris P. Non-enzymatic glycosylation of the dipeptide L-carnosine, a potential anti-protein-cross-linking agent.

FEBS Lett. Decker EA, Crum AD, Calvert JT. Differences in the antioxidant mechanism of carnosine in the presence of copper and iron. J Agric Food Chem. Decker EA, Ivanov V, Zhu BZ, Frei B. Inhibition of low-density lipoprotein oxidation by carnosine histidine. Gariballa SE, Sinclair AJ.

Carnosine: physiological properties and therapeutic potential. Age Ageing. Smith AE, Stout JR, Kendall KL, Fukuda DH, Cramer JT. Exercise-induced oxidative stress: the effects of beta-alanine supplementation in women.

The influence of beta-alanine supplementation on markers of exercise-induced oxidative stress. Boldyrev A, Kurella E, Stvolinski S.

Biological role of carnosine metabolism in excitable tissues: speculations and facts. Hoffman JR, Ostfeld I, Stout JR, Harris RC, Kaplan Z, Cohen H.

beta-Alanine supplemented diets enhance behavioral resilience to stress exposure in an animal model of PTSD.

Dutka TL, Lamb GD. Effect of carnosine on excitation-contraction coupling in mechanically-skinned rat skeletal muscle. J Muscle Res Cell Motil.

Lamont C, Miller DJ. Calcium sensitizing action of carnosine and other endogenous imidazoles in chemically skinned striated muscle. Hannah R, Stannard RL, Minshull C, Artioli GG, Harris RC, Sale C.

beta-Alanine supplementation enhances human skeletal muscle relaxation speed but not force production capacity. Download references. Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC, USA.

Department of Sport and Exercise Science, University of Central Florida, Orlando, FL, USA. Human Performance Laboratory, Department of Exercise Science, University of Mary Hardin-Baylor, Belton, TX, USA. Health and Performance Enhancement Research Centre, Department of Sport Science, Nottingham Trent University, Nottingham, UK.

Increnovo LLC, E Lafayette Pl, Milwaukee, WI, USA. The Center for Applied Health Sciences, Allen Rd, STE , Stow, OH, USA. Exercise and Sports Science, Nova Southeastern University, Davie, FL, USA. You can also search for this author in PubMed Google Scholar.

Correspondence to Abbie E. ETT has no conflicts to disclose. AESR has received grants as Principal investigator to evaluate the efficacy of dietary supplements. JRS has received grants to examine the efficacy of BA. JRH has been funded by Natural Alternatives Inc.

CDW has no conflicts to disclose. CS has no conflicts to disclose. RBK has received grants as Principal Investigator through institutions with which he has been affiliated to conduct exercise and nutrition related research, has served as a legal and scientific consultant, and currently serves as a scientific consultant for Nutrabolt Bryan, TX.

RJ has no competing interests to disclose. LB has no conflicts to disclose. BC writes and is compensated for various media outlets on topics related to sports nutrition and fitness; has received funding for research related to dietary supplements; serves on an advisory board for a sports nutrition company and is compensated in product donations.

DK has no conflicts to disclose. DK works for a contract research organization that does conduct clinical trials for pharmaceutical nutrition industries.

TNZ has received research support from companies to study beta-alanine and has co-formulated products containing beta-alanine.

JA has no conflicts to declare. All other coauthors reviewed, edited, and approved the draft, and the final manuscript. Open Access This article is licensed under a Creative Commons Attribution 4. Reprints and permissions.

Trexler, E. et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr 12 , 30 Download citation.

It assists with multiple biochemical reactions in muscle tissue, including reducing lactic acid and ammonia buildup, increasing nitric oxide production, and increasing ATP energy.

Like beta-alanine, it just may enhance performance during endurance exercise or regular gym workouts. Try combining the benefits of beta-alanine with citrulline malate benefits for the best beta-alanine effects. Scientific literature shows that beta-alanine supplementation should be started with a loading phase of g daily for 4 weeks.

This is essential for increasing carnosine levels. After this, dosage may be dropped to 2g daily. If you encounter paraesthesia tingling during the loading phase, you can try dividing your daily dosage into lower doses. Here are a few questions people often ask before they make the plunge to start taking beta-alanine.

Some people who take beta-alanine may experience side effects such as tingling, flushing, and itching. If you experience any of these side effects, discontinue use and consult with a healthcare professional.

Note that these side effects are rare, and as such, you will be unlikely to experience them. Beta-alanine is safe to take every day, and you will experience the most powerful benefits of beta-alanine if you take it regularly.

As mentioned above, beta-alanine can help you to gain muscle mass by reducing exhaustion time, meaning that you can get in longer and more potent muscle-building sessions in the gym.

Beta-alanine is a relatively safe supplement, and you can take beta-alanine with other supplements without any adverse effects. If you are pregnant or breastfeeding, have any pre-existing medical conditions, or are taking any prescribed medications, please consult with a healthcare professional before taking beta-alanine.

Beta-alanine contains no steroids, and as such, can be used even if you will be getting tested. Some customers even report a stimulant-type response when taking beta-alanine, so we recommend multiple smaller doses throughout the day.

And, even though the stores will stay in your body for a few days, a pre-workout beta-alanine supplement will kick in as soon as you take it, making it a great addition to your pre-gym routine. Frog Fuel Ultra combines powerful nano hydrolyzed collagen protein with beta-alanine, citrulline malate, and hydrating electrolytes for the ultimate pre-workout.

Our Ultra line of supplements takes the benefits of beta-alanine, along with other active ingredients, and packages them into a convenient, ready-to-drink protein pouch.

Using liquid protein shots , you can consume Frog Fuel easily without any water, mixing, or shaker bottle required. These can be taken throughout the day for maximum endurance benefits and just before a workout for an energizing kick.

Pause slideshow Play slideshow Free shipping ON ALL DOMESTIC ORDERS. icon-X Close menu. Home Shop. Frog Fuel Power Protein. Frog Fuel Ultra Pre-Workout. Shop All. Log in. These beta-alanine effects sound great, right?

What is beta-alanine? Here are some of the benefits you may enjoy after supplementing with beta-alanine: 1. Beta-alanine may help increase muscle endurance in people over 55 There may be additional benefits of beta-alanine for those who are aged 55 and older.

Beta-alanine may help you build lean muscle mass By reducing your time to exhaustion, you will be able to get in longer, more difficult workouts. Which foods contain beta-alanine?

Here are the top food sources of beta-alanine: Poultry. Turkey and chicken are some of the richest sources of beta-alanine. In 3 ounces of turkey breast, there are 2 grams of alanine.

The same can be found in 1 cup of rotisserie chicken breast. Thus, carnosine acts as a pH buffer, attenuating muscular fatigue. In order to understand the function of β-alanine concerning muscle fatigue and performance, β-alanine has been evaluated in various sports conditions.

During anaerobic activity, it is found that β-alanine is effective at reducing muscular fatigue by attenuating the onset of muscular acidosis. Bouts of exercise ranging from s saw significant improvements in anaerobic endurance.

Acidosis is not a limiting factor in activity lasting less than the 60s, so it is not relevant to β-alanine supplementation. Additionally, β-alanine supplementation significantly improves aerobic endurance in activity over 4 minutes. This athletic performance improvement was not limited to open-end tasks or the continuation of an exercise until failure.

In closed-end tasks, participants of the testing group in certain studies saw a decrease in time to completion, while the placebo group saw no improvement. Most studies find insignificant changes in 1RM maximal effort strength across multiple movements, such as the barbell back squat or bench press.

However, β-alanine supplementation improved resistance to fatigue and achievable total exercise volume. β -alanine supplementation is also associated with minor improvements in resistance to neuromuscular fatigue, consistent with previous contradictory results. However, more prolonged supplementation and an older population benefit more than younger people or supplements for shorter durations.

In all areas, supplementing β-alanine appears to aid in athletic performance in those that consume β-alanine daily for a minimum of 4 weeks. Supplementing for longer improves the athletics performance effects.

Overall, β-alanine is a safe and effective supplement for most populations at appropriate doses regarding athletic performance.

However, more prolonged supplementation and an older population benefit more than younger people or supplements for shorter durations.

In all areas, supplementing β-alanine appears to aid in athletic performance in those that consume β-alanine daily for a minimum of 4 weeks.

Supplementing for longer improves the athletics performance effects. Overall, β-alanine is a safe and effective supplement for most populations at appropriate doses regarding athletic performance.

The only known side effect is paraesthesia tingling feeling , but studies find that this can be mitigated by lowering the dosage. This content is the property of Jacksonville State University and is intended for non-commercial use. Video and images may be copied for personal use, research, teaching or any "fair use" as defined by copyright law.

Users are asked to acknowledge Jacksonville State University. For more information, please contact digitalcommons jsu. Bernhardt, Will, "β-Alanine Supplementation and its Effect on Sports Performance" JSU Student Symposium Advanced Search.

Home About FAQ My Account Accessibility Statement. Privacy Copyright. Skip to main content. Home My Account FAQ Contact Us. Title β-Alanine Supplementation and its Effect on Sports Performance.

Student Will Bernhardt , Jacksonville State University. Faculty Mentor Majid Koozehchian, Kinesiology; Gina Mabrey, Kinesiology. Media is loading. Location am Houston Cole Library, 11th Floor. Description β-alanine is a commonly used supplement within the realm of athletics.

Rights This content is the property of Jacksonville State University and is intended for non-commercial use. When a person does intense exercise, acid begins to accumulate in the muscles, which can contribute to fatigue.

Beta-alanine helps regulate acid in muscles and prevent this fatigue. Taking beta-alanine supplements may mean a person can increase the length of time they can perform high intensity exercises before experiencing exhaustion. The International Society of Sports Nutrition ISSN notes that while more research is necessary, appropriate levels of beta-alanine are safe and can help improve exercise performance.

Learn about high intensity interval training here. Beta-alanine is a non-essential amino acid. This means that the body produces it so that people do not have to get it through food.

Typically, amino acids combine in the body to create proteins. However, beta-alanine joins with the amino acid histidine to form a dipeptide called carnosine. The body stores carnosine in the muscles and other tissues. Carnosine helps reduce acid accumulation in the muscles during exercise, reducing fatigue and leading to better athletic performance.

In the mids, research led by Professor Roger Harris found that dietary supplementation with beta-alanine could increase the amount of carnosine available in muscles and enhance exercise performance.

Learn about essential amino acids here. These processes are as follows:. Learn more about muscle soreness after exercising here.

Because it increases carnosine levels, beta-alanine supplementation may help improve athletic performance by decreasing fatigue and boosting endurance and performance during high intensity exercise.

Animal studies show that further research into beta-alanine could help :. Learn about other supplements and vitamins for athletes here. Beta-alanine is a commonly available supplement in many sports-related products.

However, it is also present in many protein sources, such as meat, fish, and poultry, albeit in lower quantities. To receive a sufficient amount to boost athletic performance, a person will likely require supplementation. Most of the food sources that contain beta-alanine are animal products.

This means people following a vegan or vegetarian diet will likely have significantly less beta-alanine and carnosine in their system and require supplementation to enhance athletic performance. Learn more about supplements suitable for those following plant-based diets here.

A study notes that more research is necessary to identify the most appropriate dosing strategy for beta-alanine supplementation. Some research suggests that 1. Similarly, other sources suggest that a person may consider a loading phase of 3.

Advice includes dividing beta-alanine into 3 or 4 even doses a day and consuming them with main meals to help enhance uptake and manage potential side effects better. There are potential side effects associated with beta-alanine, especially if a person takes it in large doses, although they are not severe.

These may include skin rashes and paresthesia , a tingling sensation on the skin. Learn about the side effects of drugs and supplements here. People often combine beta-alanine with other supplements, especially creatine and sodium bicarbonate. Creatine can improve performance in high intensity exercise by increasing the availability of adenosine triphosphate ATP , a molecule that every cell in the body produces.

Research has found that combining beta-alanine and creatine can increase athletic performance. As such, many sports supplements may include both ingredients.

Research suggests that using sodium bicarbonate and beta-alanine together may add additional improvement to this buffering capacity.

Learn more about vitamins, minerals, and supplements in our dedicated hub. Beta-alanine is an amino acid that is a common ingredient in many sports supplement products. Some evidence suggests that it may help improve athletic performance and benefit overall health.

Supplementing beta-alanine can help increase the concentration of carnosine in muscles, which regulates acids that accumulate from exercise, helping an individual avoid fatigue.

Research notes that the supplement is safe and effective in appropriate doses and is unlikely to cause any serious adverse effects. While beta-alanine is present in protein sources such as meat, a person is unlikely to consume a sufficient amount from their diet to notice any benefit.

A person can also combine it with other supplements, such as creatine and sodium bicarbonate, to try and further enhance performance.

Beta-alanine can help increase exercise volume. This could lead to increases in lean body mass — although the evidence is mixed. Interestingly, animal and test-tube studies indicate that carnosine has antioxidant, anti-aging and immune-enhancing properties.

However, humans studies are needed. The antioxidant benefits of carnosine include neutralizing free radicals and reducing oxidative stress 23 , 24 , Moreover, test-tube studies suggest that carnosine elevates nitric oxide production.

This may help fight the aging process and improve heart health Lastly, carnosine may increase the quality and function of muscles in older adults 16 , Carnosine has antioxidant and immune-enhancing properties. It also benefits muscle function in older adults.

The top food sources of beta-alanine are meat, poultry and fish. It is a part of larger compounds — mainly carnosine and anserine — but breaks free when they are digested.

Although most people can get sufficient amounts of beta-alanine from their diet, supplements raise its levels even further. The standard dosage of beta-alanine is 2—5 grams daily Consuming beta-alanine with a meal can further increase carnosine levels Beta-alanine supplements seem to be better at replenishing muscle carnosine levels than taking carnosine itself It is generally recommended to consume 2—5 grams of beta-alanine daily.

Taking it with a meal may be even more effective. The intensity of this tingling increases with dosage size. It can be avoided by taking small doses — around mg at a time 3. There is no evidence that paraesthesia is harmful in any way Another possible side effect is a decline in taurine levels.

This is because beta-alanine can compete against taurine for absorption in your muscles. Side effects include tingling and decreases in taurine. The data is limited, but beta-alanine seems safe for healthy individuals.

Beta-alanine is often combined with other supplements, including sodium bicarbonate and creatine. Sodium bicarbonate , or baking soda, enhances exercise performance by reducing acid in your blood and muscles 3. The results suggest some benefits from combining the two supplements — especially during exercises in which muscle acidosis inhibits performance 33 , Creatine helps high-intensity exercise performance by increasing ATP availability.

When used together, creatine and beta-alanine have been shown to benefit exercise performance, strength and lean muscle mass 35 , 36 , Beta-alanine may be even more effective when combined with supplements like sodium bicarbonate or creatine. It also has antioxidant , immune-enhancing and anti-aging properties.

You can get beta-alanine from foods that contain carnosine or through supplements. The recommended dose is 2—5 grams daily. Although excessive amounts may cause tingling in the skin, beta-alanine is considered to be a safe and effective supplement to boost exercise performance.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This is a detailed article about human growth hormone HGH. It includes 10 evidence-based ways to naturally increase your HGH levels.

While diet and exercise are important for gaining weight, certain supplements may also help. This article examines types of supplements that may be…. When considering a pre-workout supplement, it's important to consider your goals and the type of exercise you do.

Here are 7 of the best pre-workout…. There are several dietary supplements that can help increase muscle mass and strength. Here are the 6 best supplements to gain more muscle. Some people want to have a thick neck purely for aesthetic reasons.

But there are health reasons as well. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery.

Creatine has many benefits for health and performance. It can help you gain muscle, increase strength, and improve brain function, to name a few. Sports drinks are a big part of athletics and big business around the globe, but some debate whether they're any more hydrating than water.

When it comes to gaining lean muscle, what you eat matters. This article takes a look at the top 26 muscle building foods. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

It's the most trusted brand when it comes to quality, purity, and effectiveness. It's important to note, that Beta-Alanine is one of the very few supplements which requires, 'loading' in order to derive the full performance benefits.

Beta-Alanine should be taken every day, not just on training days to reach maximum peak performance and increase muscular endurance. Numerous scientific studies prove that properly loading beta-alanine boosts muscle building and performance.

Elevated levels of muscle carnosine can extend endurance, speed recovery, build muscle strength, sharpen focus and enhance peak performance capabilities. Studies show that athletes who loaded at least 90 grams of beta-alanine over 28 days saw marked improvement in performance, and those who stepped up their intake to grams over the same period significantly amplified their results.

The most commonly known side effect of beta-alanine is causing a harmless tingling sensation known as parasthesia. The exact mechanism of action of why this occurs is unknown, however it has a direct effect on the nerves [ R ]. Beta-Alanine works to enhance muscular endurance. Creatine Monohydrate is proven to increase muscular strength, power, and explosiveness.

Therefore, the effects of each are very different, yet taken together could prove to be extremely beneficial in overall performance. In a study published in  The International Journal Of Sports Nutrition And Exercise Metabolism t he effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes were examined during a wk resistance-training program in collegiate football players.

Thirty-three male subjects were randomly assigned to either a placebo P , creatine C , or creatine plus beta -alanine CA group.

During each testing session subjects were assessed for strength maximum bench press and squat , power Wingate anaerobic power test, jump test , and body composition.

Creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition [ R]. At a clinical dose of 5 grams per serving, and loaded for a minimum of 4 weeks, Beta-Alanine is proven to increase muscular endurance, increase strength, and fight muscle fatigue, so that you can improve your peak performance.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes.

We provide the nutrients you need to power your active lifestyle. Baguet A, Bourgois J, Vanhee L, Achten E, Derave W. Important role of muscle carnosine in rowing performance. J Appl Physiol. Kern BD, Robinson TL. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players.

J Strength Cond Res. Liu, Qin et al. Hoffman, J. Get exclusive access to discounts and the latest on fitness, nutrition, and wellness delivered straight to your inbox. Your email. Create your account Lost password?

First name. Last name. Your cart is empty. DAILY STACKS DIGESTIVE HEALTH JOINT HEALTH WEIGHT LOSS WELLNESS. What Is Beta-Alanine? How Does Beta-Alanine Work? What Are Benefits Of Beta-Alanine Fighting Muscle Fatigue Clinical studies have shown that supplementation with beta-alanine increases muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks.

How Much Beta-Alanine Should You Take? Should You Load Beta-Alanine? Side Effects Of Beta-Alanine The most commonly known side effect of beta-alanine is causing a harmless tingling sensation known as parasthesia.

Beta Alanine Vs. Creatine: Can I Take Creatine And Beta-Alanine Together? Looking for the best CarnoSyn Beta-Alanine to increase your endurance? Swolverine's Beta-Alanine is a non-essential beta-amino acid, which works to fight muscle fatigue by counteracting the development of lactic acid.

If you can fight muscle fatigue, then you can maintain a high level of performance past the point of exhaustion. Less muscle fatigue means increased training volume, which translates into more strength, better endurance, and optimized performance.

Tags: Beta-alanine , Endurance , Nutrition , Supplements.